HIIT Workout Myths Breaking Lower HIIT Workouts


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What is HIIT Training? Why HIIT Works? Fast Weight Loss With High Intensity Interval Training ����

Video taken from the channel: Dr. Sten Ekberg

HIIT Workout Myths Breaking Down HIIT Workouts. Fitness. 2019-02-05 | By: Snap Fitness It’s always a great time to start a new workout or fitness regime, and with the variety of fitness options there’s something for everyone. A fitness trend that has been at the top of the list for several years is HIIT, or high intensity interval training.

Tag: HIIT Workout Myths Debunking the Most Common Myths About HIIT Workouts. HIIT, or High-Intensity Interval Training, is a form of cardiovascular training with short intervals of anaerobic exercise and increasingly lesser recovery period. HIIT helps burn a high number of calories in a very short period of time and is an important part of fat. High intensity interval training can improve heart health, increase fat loss and strengthen and tone your muscle.

Try this 15 minute HIIT workout plan. Myth 4: You have to spend hours at the gym to get a good workout. Research says that 10 minutes of exercise at a time, three to five times a day, has major health benefits. HIIT Workout Myths. It’s always a great time to start a new workout or fitness regime, and with the variety of fitness options the Learn more Fitness.

Wait, This Is Bad For Me? We all know that living a healthy lifestyle is a combination of physical activity and a healthy diet, but lo a. HIIT vs Running – The Good The Bad And The Ugly. Benefits Of HIIT. One of the obvious benefits of HIIT is how quick it is. Workouts can last from as little as 4 minutes all the way up to 30 minutes, sometimes more.

Crunches will give you abs. Cardio is the key to weight loss. These are two of more than a dozen exercise myths that do more harm than good.

Business Insider. Get ready to unleash your inner dance and fitness beast with Hip-Hop Fit creator Mike Peele! This class is for everyone from beginners to advanced.

Just get. The US Department of Health and Human Services recommends that children between the ages of six and 17 need at least one hour of physical activity (1). As children enter teenage, they go through a lot of changes both physically and mentally, and exercise is a way to help them cope up and welcome the changes. Creatine supplementation of 2-5 grams per day will provide greater stores to call on when training, enabling you to train more intensely.

In short, creatine can help you train heavier for more reps; it also draws water into the muscles, making you look “full” in appearance.

List of related literature:

But multiple studies(22,27) have proved that after just a few weeks of HIIT, fat burning increases significantly and carbohydrate burning decreases significantly.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Even after a HIIT workout is over, the body will continue to use the aerobic energy pathway to replace the ATP consumed during the workout, enhancing the EPOC effect (Borsheim and Bahr 2003).

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

See Chapter 13 for more details on HIIT training.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Additionally, Tenorio and collaborators have also showed that HIIT three times a week for 24 weeks was more effective in decreasing leptin than low-intensity aerobic exercise (−22.8% vs. −13.6%) when energy expenditure in both conditions was of 350 kcals [62].

“Endocrinology of Physical Activity and Sport” by Anthony C. Hackney, Naama W. Constantini
from Endocrinology of Physical Activity and Sport
by Anthony C. Hackney, Naama W. Constantini
Springer International Publishing, 2020

However, the scientific evidence is not clear whether HIIT improves one, the other, or both.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

The definition of HIIT is high-intensity work

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

5 Anaerobic training such as sprint intensity training (SIT) or high-intensity interval training (HIIT) builds and maintains muscle mass, speed, stimulating hormone production, and a healthy metabolism.

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

This type of resistance training tends to burn more calories, deplete glycogen (carbohydrate stored in the muscle; this is beneficial as it increases fat burning), generates a nice hormonal response in terms of fat mobilization and may create a larger caloric burn after the exercise is done.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

However, progressive resistance training and HIIT are stressful to the system, and they can easily throw off your physiology if you don’t take days off from exercising and periodize your training (we do this with our deload and progressive system).

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

In short, high-intensity (anaerobic) exercises, such as 20 seconds of weight training or a 40-yard sprint, your body’s primary source of energy is carbohydrates, not fat.

“Wrestling For Dummies” by Henry Cejudo, Philip J. Willenbrock, Ed.D.
from Wrestling For Dummies
by Henry Cejudo, Philip J. Willenbrock, Ed.D.
Wiley, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Thank you for the information. I have one question though! If I’m doing HIIT with running, will it help me to lose the extra fat in my belly and other places in the body?

  • I had to unlearn what I learnt from other channels the past couple of days after watching Dr Ekberg’s Aerobic and Anaerobic (HIIT) videos.

  • Instead of gradually increasing my speed, can i warm up at low speed, then start running really fast up to my hear beat limit for 30 sec? Walk again maybe 1 minute, then hit it again and repeat maximum 8 times?

  • I started on a KETO-diet this year. I have lost 16kg (32p) in 16 weeks and is still going. Seems to work quite well. This HIIT seems nice. I will try it as well.

  • Oh, man. Where were you when I, as a 49 year old, IR, overweight woman, thought it was a good plan to join Orange Theory??? I knew that torture chamber of a class was actually working against me! I have been watching your videos all day. I’ve been LCHF/Keto and fasting for 2.5 years. 45 pounds off, but stalled for the last 1.5 years and looking for answers through Fung, DeLauer, Attia, Ramos, etc. YOUR videos have connected the dots for me in ways that the others haven’t. I am truly appreciative of your education!!!

  • i go maximum on my old kettler stationary bike which is 400 Watt. i do two intervals, a third one is not possible. with drinking sodium bicarbonate in water before the exercise, I can squeeze out a few extra seconds out of my legs before the leg muscles are burning out. that is now about 50 seconds.
    an additional important tip: this exercise triggers AMPK/PGC-1Alpha which lets the mitochondria grow. also some mitophagy is going on which is very healthy. but in that short time there is no mitochondrial fission going on. this is why you need to do low intensity training the next time. on low carb it also triggers the same AMPK/PGC-1Alpha signal but with low intensity the mitochondria are dividing into more mitochondria. the secret is doing HIIT and LISS alternating to grow and divide mitochondria!
    in the first two months the scale probably don’t move much because while you lose a little bit of body fat you also gain muscle. but after the two months the increased amount of mitochondria is burning more body fat instead of glucose. you will notice that with reduced hunger. that makes you eat less.
    this is the secret of healthy weight loss: a huge amount of mitochondria (together with a low carb diet)

  • I love HIIT. It’s time efficient. I can get a nice micro workout in just less than 6 minutes. There are no gyms open during this pandemic (as of May 27, 2020) so there are no excuses for not getting and staying healthy.

  • Thank you so much. What’s your opinion on doing HIIT with fasting? After 16h fast? After 24h fast? 48h? Or better to do HIIT couple of hours after breaking the fast? Do we need some “sugar” for this? etc…

  • Hi Dr Sten, I was watching your other video explaining about where we get our energy, u mentioned that at heart rate 120, and with oxygen we get energy by burning fats. And anything more than that from glucose… Does it mean hiit is bad? Would a long stable jog be better? Feels contradicting..

  • Your videos are excelent. Question please: do you have a series of HIIT training videos low impact? If not, do you suggest any HIIT series videos??? There are many in the internet but you are the expert. Thanks you.

  • Hey Ekberg, im a bit confused here, so if i go to the gym 4-6 times a week, training for about 1 hour. Can i still add in some HIIT exercises or will this cause overtraining?

  • Hi Doctor. I am 51 years old male from India.I use to do 1 hour gym exersice, 5 times a week till 3 years ago. I did exersice for almost 10 years. Before that I did exersice when I was in my late teen and twenties. Now I am not able to do exersice as there are severe cramps in muscles after doing exersice for few days. I am vegetarian. Can u suggest me the reason and remedy.

  • knee accident… I cycle to work 3 days week and been living on my sailboat 12 years, I guess I can say that im active and my knee seems alright for my life style. however having a thorn ligament means i am not allowed to run or skate-ski, how can I do a proper HIIT elliptical? rgds

  • 21:12 TRUTH!!!! I have seen people who exercise so much and they get into various kinds of problems with their muscles or joints etc etc. I have a neighbour who’s almost 100 and she and her husband do not exercise like a lot of their friends when younger. She told me the same thing and she and hubby are so healthy and fit. She loves walking around the neighbourhood. I guess I will listen to her LOL, she and hubby are almost 100.

  • I’m going to try this. I’m going to walk for 10 minutes on the treadmill, then run at a fast pace for about 45 seconds, then come back after a 45 second walk and do it again for three rounds. Does that sound right?

  • what.. 55? wow u look amazing �� ohh and that downhill joke ����
    Tq Dr. such highly educational and objective presentation. i hope u get more subscription in future.

  • Another informative video thank you Dr. Ekberg! I was happy to hear you talk about weight training. I love doing a full upper body once or twice a week. I have bad hips, discs and knees. From work related stress and a bad fall as a child. So I’m unable to work my lower body. But I do the best I can for my upper body to maintain some type of strength as im getting older. I don’t go as heavy or as often as used to though. But still enjoy it!����Thank You!

  • My current HIIT workout on my bicycle is a 5 minute warm up, then 7 intervals of 30 seconds intense, then 60 seconds recovery, till I get to 7, with a 1 minute cool down before I stop. I do this 3 times a week, with recovery in between each workout. I was a bike racer for over 25 years, so this is what I gravitate to.

  • All out sprints hiit and Burpees is most demanding and beneficial forms of hiit. It’s totally killing. I’m very fit endurance athlete, but doing 12x 200 m all out sprints is totally killer.

    Best workout ever.

  • Thank you Dr. Ekberg for your wisdom and experience. You always pass along the best knowledge and information for me to make the right decisions.

  • First of all thank you very much for the video. And the doubt is. Two days complete rest means even no need a 30 minutes walking in that days?

  • One Question Dr.Sten what’s the eat to eat after a Hiit?? Is it better to take a protein shake? Or fating after it is better so that we keep growth hormone elevated?
    Please answer ������

  • Before I put up my questions, I started reading all the comments and replies.
    I hope anyone reading the comments benefit from them. I know I do. ������

  • Hello Dr. Sten Ekberg! You are such an excellent teacher and all you communicate is so clear and well proportioned! So please receive my highest appreciation with a very big THANK to you once again, for your wonderful and very good instructions that gives reliable understanding and helps, and adds so much motivation through increasing knowledge and understanding, how to achieve the very best results when exercising and particularly following the HIIT concept in the right way, as you explained so very well! Please keep up your good work here with your amazing YT-videos, helping so many with the best piece of advice! Wishing you all the very very Best always! Thumbs up!

  • Dear Dr Sten,

    You often repeat that the body is smart and doesn’t work ad random, but always with a purpose. I can confirm this after the experiences in a live as a GP for more than 40 years. I also can follow you if you consider chronic stress to be harmful with a favorite role for cortisol. But I am less convinced that cortisol could be harmful during high aerobic to anaerobic exercise. In my opinion it is also an appropriate physiological adaptation of our smart body to a short stress period supporting physiological activities which our ancesters had to perform every day. I can agree that this cortisol boost is an extra burden if there is already a chronic stress, but if this is not the case, a physiological response can only be beneficial and attribute to a new adaptation and a higher level of fitness. I experience that myself after an intensive run. The glycemia is around 100 after an intense run and a subsequent carbohydrate-rich diet is very well managed (after my run this afternoon my glycemia was 108 after a 90 g carb lunch despite the hormonal storm during the run (cortisol, insulin, glucagon, adrenaline, nordrenaline,….). I also never sustained an injury in 20 years. After the recovery of a few hours I frequently feel very relaxed physically and mentally and sometimes even (sub)euphorical. This sensation doesn’t emerge after a low aerobic effort. Runing at a higher heartbeat is so more fun! I want to emphasize that I always take 2 or 3 days of rest between 2 runs, if not you feel from the start the lack of recuperation and then will a new cortisolboost be harmful, no doubt about that.

    Now I give HIIT a chance, we see

    Thanks for your efforts to bring difficult stuff in a comprehensible manner

  • Great video. I am 51, and have been on a bit of a plateau (Keto for 3 months and OMAD usually)Saw your other video on how to push through a plateau then saw this to back it up. 1st session of HIIT 2 days ago and lost.8 kg overnight! Felt great for the rest of the day (I did it in the morning). However, day after, I felt super tired and slept a lot, is that normal? Was hoping it was my body spending energy repairing itself and releasing growth hormone ��

  • Thanks, Dr Ekberg, for a great video. I swim freestyle in an Olympic size (50m lenght) pool. It’s my second week of HIIT swimming. Start with 2 laps (100m) of easy swim/warm up, followed by 1 lap (50m) sprint and 1 lap (50m) active recovery. Repeat another 7x and would finish with one lap of recovery swimming.The whole workout takes about 20 mins. Might consider repeating 8x in order to have about 30 mins workout. Is this a good HIIT swimming workout? Thank you.

  • Respected sir I do Rope jump 30sec on/ 30sec off_10 min. I jump around 125 jump/30 sec.is it ok.sometimes I do 100 Rope jump/10 burpee_10 set.but I can’t move 4 days then I do surynamskar. I am 54 year old
    my hight 4’11” weight 64 kg
    love you from India.

  • HIIT is trash, its very stressful on the body and nervous system, you need so long to recover from it. Leave the anaerobic to weight lifting, if you must do cardio some fasted aerobic activity in the morning is gold

  • Do you mean 70% of target heart rate for an unfit person? My target heart rate is 162, so like 113ish? I work nights at sedentary job (permanent, not rotating) so my circadian rhythm is already messed up and I sleep days,(8-10 hrs) I’m always tired, both my knees kill me so I can’t exercise much. What I have is a gazelle, I’ve found that doesn’t hurt my knees. I recently had a nuclear stress test and reached my target heart rate, so done with test at 3 minutes…So my question is: does that mean that maybe my whole session would be 3 minutes? Sorry, I can’t quite follow the up and down graph you drew as far as timing but this looks like something I could do (because I don’t have the energy for a long exercise routine right now).

  • Thank you Dr Eckberg I’m no more diabetic I fixed that problem with keto and IF but I’m still IR… if I do HIIT in the morning instead of lowering my BG it increases it… can you explain that? ��

  • Thanks for your comprehensive video on HIIT. What is great about HIIT is you can incorporate into your daily routine. No gym or special clothes required! For example I bike to the market. So in the first 5 minutes I warm up my body. I then park the bike at a pedestrian overpass and quickly climb the stairs. I can walk back down and re climb or I can walk briskly to the market. All the time I am walking. When I return home I climb the stairs but with a backpack with groceries. I then sprint on the bicycle on my way home. Fantastic!

  • Please this was so tiresome yet i feel so accomplished now that i’ve finished it. Didn’t think i was going to be able to. One advise i’ve got for people that are unfit like i am it’s that when either Daniel or Kelli tell you to do a movement you think you don’t have the strength to even try to do it, then just switch it up with something easier for you in that moment. For example, i don’t know about y’all but those spider hops are impossible for me right now i just can’t lift my whole body weight like that so instead of doing them i did spider push ups which i find much easier to do. And i always do this, instead of just not doing something or doing it wrong, i just switch it up for something easier for my current level of fitness.

  • Great video asusual doctor.. i hv one question.. can we do a high intensity sprint for less than a min and then continue with our daily routine and again repeat it for a min whenever we r free during the day? Will it hv any beneficial effect on us?

  • Thank you so much for this video. Well done and just the info I was looking for. Now I understand tabata more. Especially why the fact that the rest period being shorter than the exercise period makes it so much harder. Love your graph.

  • Hi dr Ekberg, i just wanted you know tha i voted you as one of the most keto you tuber and you’re on the no 10 spot! Greetings from dubai!

  • When u say recovery does that mean complete rest?… or can I combine it with something like a slow yoga a couple of times a week along with HIIT

  • The most important thing about exercise is…. to start. Even if its once a week for 5 minutes if that’s all you can do. Spot on about HIIT. I still do normal cardio as well, but you can do HIIT with any exercise. I rotate HIIT (different days) with rowing, swimming, elliptical and bike, but only do 4 repeats. I work out most days so I don’t want to over stress any particular group. I have a friend (64years old) and he has rowed daily for 50 years and was an elite athlete. He rows at my max HIIT rate for 1 hour and barely breaks into a sweat.

  • Hej älskar dina videos och skulle uppskatta om du kunde svara på min fråga. Man ska äta ca 70 procent fett och 25 procent protein. Men jag tänker vad för fetter, kött fisk fågel det blir ju extra protein bara, känns som det blir mycket mer protein slutet av dagen än fett?

  • I’ve been doing HIIT indoor cycling to the point of overtaining/underresting, that give me the central nervous system fatigue or adrenal fatigue where it keep me awake at night where my brain couldn’t stop thinking of making comething creative which lead me to chronic sleep deprived and lastly give me a ruptured brain anueurysm aka SAH.

    I post this in celebration of my 1 year still alive after the brain neuro vascular coiling.Cheers.

  • Thank you for this and explaining everything so well. I’ve been doing some HIIT with a few things for about a week now and feel like I’ve accomplished a lot and feel great afterwards.

  • Given you are an Olympian BUT not all people have the capacity and ability to do and follow the exercises of HIIT especially when they have certain health, conditions,or restrictions.All of us were created unique and that certain limitations should be considered and even some routines can damage rather than help out one’s body and life.
    There is really no perfect workout but the best would be suitable or at least sustainable to many.

  • Thank you for yet another great video.
    I have done low carb and (unfit) HIIT earlier with good success. I know the basics.
    But would you consider HIIT happening on muscle or body level? Is it cardio-vascular, or is it muscle level?

  • Thanks again for a highly educational video. It reminded me when I took my nephews for a jog. They would sprint ahead of me racing each other, then walk, then sprint then walk, while I jogged staying at a steady pace. I would tell them to jog at a steady pace to last the two miles circuit. But, I guess I was wrong all this time!

  • Thank you for this video!! Cant believe you’re 55, you look in your 30’s. I used to be on the rowing team in high school, now 5 years later I’m wondering why those 30-45 minute hard cardio workouts are no longer working and I’m not getting any benefit from it. Now I’m learning I can get the benefit I need, in far less time, and without breaking down my body too much. Awesome content!

  • Dr. Ekberg,
    Thank you thank you �� you are a genius and very generous as well! You have hit all the points in such a simple way that we can understand! I have my health marching orders now to help me be in control of health, thanks to you.��

  • Thank for this video �� I use to run 20 secs and then rest for 10 secs – the session lasts up to 20 minutes… is that completely wrong?

  • This really works for lowering blood sugar. As I recall, muscles take in excessive sugar. Yesterday, My mother’s blood sugar was 211 when she woke up. I told her instead of taking the medication, exercise for a minute, and her blood sugar decreased to 191. She continued exercise and she reached 164.
    Thanks Dr. Ekberg. This is a great way to lower blood sugar.

  • I love ���� doing squats! Leg Day is my favorite day!! I found a program that has you do fewer reps (slowly and carefully) with heavier weights a couple of years ago.

  • Thank you Dr. Ekberg for this information. I love your videos; you give best explanations!!!I I walk/run every other day for 4 miles. I’ll try to sprint on some of those jogs to make it more of a hiit workout.

  • As always great presentation and information, thanks. Can you do a video or comment on High Intensity Training, in the form of Dr. Doug McGuff and how would you work this in with HIIT. I would like your expert opinion.

  • Can’t beat HIIT workouts. I do this on a stationary bike/turbo traner.
    I have a video up and it’s perfect for the beginner/older person.
    Come and check it out and you can get fit in a super short time.
    Good call Doctor Ekberg.��

  • I went on swimming did my casual 2km aerobic which i do 2-3 times a week and did a one max 50m freestyle sprint(which i tried to avoid before because it is very exhausting). My point is that night after the training i fell asleep and had a nice sleeping overall. I was afraid it would be harder to fall asleep that night cause i raised my heart near my maximum and i go swimming usually at 9 to 10pm. Need to test this couple of more times but i believe reaching your heart at maximum level for 30-40 seconds will give u better sleep cause of all the recovery going on in your body. Any thoughts?

  • This is the best explanation of HIIT I have viewed! It makes sense and I plan to incorporate it into my fitness routine. The mini-sets with short breaks in-between that allow you to reach your max heart rate is the most intriguing part of your presentation. As a 61 year-old who is an avid exerciser and has lost 40 pounds in the last year through intermittent fasting and a Keto lifestyle, I feel this is the next step I need to take. FYI, I already have a chest strap heart rate monitor & a fitness app that graphs my heart rate in real-time which I watch on IPad. I plan to try this with my Kettlebells and spin bike.
    My ultimate goal is to achieve a health and fitness level that I possessed 40 years ago. A year ago this is something I thought would be impossible to achieve! Not anymore, thanks to you and others who have opened my eyes �� ����!

  • On a recumbent machine I go for 2 minutes then 30 seconds intense then 90 seconds then intense for 30 seconds repeat for five cycles. I am 82. Is this a good hit?jJ

  • Dr Ekberg, great video. Dr Berg says you need full recovery between each set of HIIT. Why? He claims that you can have a heart attack by not letting your heart fully recover to almost your resting heart rate. So, if you can clear this up it would be great. Older people and people out of shape may not be able to perform since arteries and / or heart condition not well known to them and possibly be negatively affected. Yes, start slow, but it seems safer by going as an example 45 sec., Walk 5 minutes as an example,then start again. Ok. I get lactic. Please send opinion since I am almost 66 and in good health. No high blood pressure. Work out moderately.
    Maybe do Dr Berg method to get built up enuf to challenge the body as you say and use your method if doctor gives a good clean bill of health. Thanks for your great videos and continued interest in health. To your Health. Cheers. Mike in Nashville, TN

  • Very useful information from the perspective of somebody who understands that a lot of people wanting to get into HIIT aren’t 25 and already fit.

    In terms of recovery between HIIT sessions, do you think that a 30-40 minute aerobic workout (brisk walking) between HIIT days is counter productive, or beneficial? Bear in mind that this is for somebody who has suffered chronic stress for several years (put me in A&E several times) and incredibly unfit. I have found that doing too much exercise can knock me back for weeks, so I would like to start HIIT very slowly to start with.

    Thanks again for the great content.

  • Hi Dr. Sten I’m a big fan. I am trying HIIT using a weighted jump rope. I’m an old lady and it makes me feel young again. I love your videos. Thanks so much.

  • I am going to the gym 3 times a week. This is my work out. 10 min of the stair climber for warm up. A complete body workout using machines and free weights. About 3 sets of 10 reps with burning in the last couple of reps. I then do the stair climber for 25 min with intervals of 2 min lower level 3 then one min of level 7. Heart rate starts about 115 up to about 145 beats. Sometimes in the low 150s. After that I swim 2 to 10 laps in the olympic size pool. I am doing keto to lose weight, help with my hypertension and control my type two diabetes. I often do this in the fasted state. I am also walking 2 to 3 times a week 2 to 5 miles. I guess I might be one of those fat fit persons. Although I have lost 50 lbs I need to lose another 35 lbs. I am age 66 and my resting heart rate is in the low to mid sixties. I try to have one day to two days rest between gym workouts. Is it ok to do this in the fasted state? Is this too severe for an old man like me? Retired now and I like the gym and hiking along with reading. Finally have time to pursue these hobbies.

  • I do HIIT a couple off times a week. It feels great. I’m picturing people running downhill, & they’re chasing a big wheel of cheese. �� They must be Keto. Lol.
    Thanks for sharing this important information with us all, & take good care off yourself to. ❤����

  • This is the best exercise routine to surprise your body, in case you have gotten too comfortable with what you were doing before. Amazing! Thank you Daniel!

  • Great work out! Sore feet from yesterday’s work out (I got blisters on both feet) but I managed to make it through! Keep up the good workouts! Subbed!

  • I lost 5.3 kgs in 16 days doing his easier version, from tomorrow gonna try this workout, thanks Daniel! I just don’t know how you talk while you do this..������

  • What I love about your videos is that you never skimp on the stretching like some other channels do. I feel great now, thank you FB!

  • I did this 2 times. And after both times I got bad pain in my lower back for 2 to 3 days. I did keep my back straight. I have no ide why this workout made me a cripple for 2-3 days. It was smt else than being sore after a good workout. Has anyone else had this experience?

  • We have done pyramids before Dan, I was less fit than I am today & it caned me. This was still tough, my chest was tight & my breathing was laboured. Fortunately, it was a short workout. Breathing back to normal & I feel good. Thanks

  • Btw, I’ve been working out with you guys for so long that I was able to easily adjust the intensity to lower impact for all of the moves. My knees aren’t as young as they used to be, but I can still complete hiit if I adjust it to lower impact ����

  • Quick, intense, and sweaty! Loved the pyramid format and how this one was only 26 mins for a complete workout! More like this please ����

  • Have done plenty of HIIT (high intensity interval training) vids and go to the gym most days and would say this is a pretty advanced level, I struggled to do a few of the exercise movements, so wouldn’t recommend this for beginners.

  • Thanks for the VDO. My experience is that a cross-trainer, with resistance, is actually the best way to do HIIT. You use your legs as well as your arms and you can based on your fitness level, increase the resistance. Further it is relatively friendly for your joints. The way I do it is as follows: 12 minutes warming-up than I increase the resistance and go 30 seconds full (really full) out. Then I decrease the resistance again and continue very slowly for 90 seconds (just after 60 seconds I am able to talk again). This cycle I repeat for 6 times.

  • Kelli and Daniel,
    I completed this workout after a long period of ceased exercise and I feel great! I kept up and was sweating profusely by the end!

    You two have been a part of my fitness journey since the beginning and I am highly appreciative! After trying so many other videos on youtube and programs, I always find myself coming back to your videos. Please continue to do what you do!

    Also, these pyramid HIIT workouts are amazing. Please create more!

  • Just want to say thank you for including cool downs sometimes because its a small thing to do but it’s so important and makes the pain of the workout worth while �� thank you so much since you guys are one of the few YouTube channels that do this ��

  • i’ve been going back and forth between those 5 day challenges of yours for a few months and now i’m trying to freestyle it and try to build my own plan using your other videos starting today with this one

  • This was such a good workout. I thought i was gonna die at some point in the middle of it but i did it till the end!! i’m so proud of myself. thanks for the video <3

  • When Daniel’s video has a water break you know you’re about to die. Seriously though, thanks for the AMAZING pep talk during the second interval of jumping lunges, I pretty much cried during the first one but made it through much much better in the descending part.

  • What do you guys base your calorie burn range on? It depends on gender, age, & weight so I’m just wondering how your range is calculated & if it is accurate for me.

  • For me, this is actually doable and relatively easy. I just have to fix my execution especially on back bow crossover. Im not quite sure if I’m doing that exercise properly.

  • Hi guys, really enjoyed this workout! I have a question: Why is this workout so tiring but burns significantly lesser calories than your other 30-minute HIIT routines?:)

  • I enjoyed this. However, right before this I was doing homework for 3 hours. While doing this workout my room was freezing, it’s not anymore. My lungs are burning. I really needed this to destress.

  • That feeling when you think you’d collapse from a single step more but then it turns out that your limits are further than you’ve imagined. Great workout, as draining it was for the first time, i’m sure I will handle it next week with ease.

  • I like your routines. I have a big problem with my knees, but I can do alternatives with your routines and build up slowly as I get stronger. Thanks!

  • Great workout.. but very hard to do a majority of the moves fast on a carpet with sneakers. Do I actually need to wear sneakers to make myself do the moves correctly?

  • I have been following you since last 2 year on and off, finally I am able to match my timer with urs while working out from starting to the cool down. Intense but it feels good.Thank you very much for helping and keep posting.

  • After doing all the hiit exercise for almost 3 weeks now now I can finish without taking long breaks in between and finishing the video on time thanks fitness blender family for making me stronger �� ��

  • I have been doing fitness blender for a while but I found this HIIT workout so intense that my body couldn’t handle anymore. Maybe I have been working out every day to the point that my body is just exhausted. But yeah I felt like my performance has decreased with this video. Hopefully I recover soon and do my best.

  • 1st day was very tough, felt like vomiting
    2nd day was but tough too, but didn’t feel like vomit
    3rd day was okay, but was not able to complete the workout
    4th day was okay, did felt some lazy thoughts to not complete the workout
    5th day was good, did not feel lazy at all,did not pause the video and clicked some selfies����

    Thanks a lot for home workout videos, working out in my home is better than going to the gym.
    Remember, fitness does not mean big biceps but is overall betterment of health and mental well being.

  • Wow now I know what DYNAMIC means in a FB title lmao. I barely made it! Wait quite a while after eating if you’re gonna do this one.

  • Thank you so much for these amazing workouts. This was a tough one but really creative and one for me to come back to and improve my form! Have a great weekend.

  • I absolutely looooove working out with you! Especially because you are so authentic in your videos and are realistically out of breath like me! This gives me so much comfort on my fitness journey! Thank you for this amazing fitness content!!

  • After having done so many of their routines over the past year, this set felt like a walk in the park. Great routine once again. Thanks!!

  • I’ve been working out with FB for years now, I still cant manage to get to this guy’s level of fitness. Thank God for the Pause button. Great Job Daniel and Fitness BLender. You guys are truly an inspiration.

  • Loved it! Love all your HIIT routines, I’ve tried 4-5 of them. Is there a routine for no equipment upper body strength & HIIT lower body? I don’t have access to dumbbells or any equipment at home. Thank you!

  • Hi Caroline. Finally checking out your later videos, although this isn’t strictly a hurt foot workout, but it is no impact so works great for me. I must say the most challenging one for me to maintain for 40 seconds is the soccer workout. I know I shouldn’t be ashamed of myself, but I confess I still find it embrassing I can’t lift my body weight so I couldn’t lift myself off my chair. But for rest of the workout, was really awesome, especially that “dance” workout which is easier than the “two hand stretch leg then crunch together” in your other workouts.

    Again thank you for these videos. Even without Covi19, this videos helped me a great deal. Take care yourself, stay safe and clean.

  • just wanted to thank you for the workout. While we are in lock down I just stumbled onto your workouts. Very good. I am older but in good shape and was able to do about level 4. I really like the full body. This is my second full body workout from you. will be searching your site for more. I like to switch it up. Yours is hard and steady and that is what I like. Thanks again.

  • Wow that was brutal but a great workout! Love the new combo moves. Keeps it interesting. Very challenging. I like the mix of HIIT abs and kickboxing moves. Do more like this!!

  • I’ve been working out with the fitness blender videos for the past 3 weeks, my body is so much more in shape, and I lost 4 kgs so far! I highly recommend it to anyone who wants to have a healthy daily workout routine! thanks you Fitness Blender for the amazing videos!

  • I actually enjoyed this! I’ve been doing workouts with Daniel for about two months. At first I felt they were hard but, I am getting the hang of it and all that sweat makes me feel I did a great job! Thanks guys!

  • I always have the low grade urge to puke after one of Daniels ass kicking HIIT sessions. Guess that means I’m doing something right.

  • Hi wow thank you so much for this love your workouts they are basic at times and have a warm up and a cool down also I love how you focus on form i also like that there’s lots of videos thus variety I also don’t have home equipment and you also say whether you need it or not.I would like to support you maybe buy some content because esp during this self isolation cov 19 your videos are a life saver thank you so much

  • Love your videos!! I have lost over 10kg in the last 3 months. Your workouts combined with intermittent fasting plus a fresh food diet has worked magic. 2020 is looking very good atm

  • At the end of the workout I loved hearing the birds during the cool down, I could hear birds outside of my home as well at the same time!
    Also I appreciate you and Kelly for being so positive, realistic and making workout available for everyone!!

  • What a great workout! My knee was bothering me so I looked for a chair workout. I thought it wouldn’t be challenging lol This is definitely “Not your grandma’s chair workout!” Thank you Caroline!

  • Just completed this workout after having done the 15 Minute HIIT for like 3 months straight. The workout wasn’t the only thing I loved, I also LOVED THE BIRB CHIRPS in the end during the cooldown! That was cute as hell!:)

  • If I had not twisted my ankle….I would’ve never came across this video. I’ve told so many of my friends….this is a workout like no other. Since doing chair cardio workouts…my abs are tone and my arms are lean. I come from a fitness background…and here I am thinking I have to spend countless hours in the gym….not anymore….I’m hooked and will continue on even after I’m healed. Thank you so much ��

  • Caroline, Thank you for these videos! I’m a new subscriber, and have found your workouts to be challenging in the best possible way��I’ve been healing from a painful heel spur and plantar fasciitis in my right foot, and was worried that I wouldn’t be able to keep going on my fitness journey…boy was I wrong! Hurt foot barre and Pilates are great as well!

  • Hi Caroline! I’ve been using your chair workouts and I just wanted to reach out and say thank you so much for these. I’m 600lbs (less now more than likely, I’ve been working out and eating better but haven’t been able to weight myself), my highest weight was 670lbs. I tried other chair workouts and while they were a good start, I have so much fun using yours. Your personality and positivity just makes it so enjoyable and I feel so fantastic after the workouts. Since starting exercising I’ve been feeling better mentally, my panic attacks have dropped significantly, and I no longer have chest pains and trouble breathing just from walking down the hall. I don’t know if you’ll read this but I just wanted to say thank you for being a factor in saving my life.

  • I have tendinitis in my left ankle and so I haven’t been able to do my normal workouts I love so I really am so glad I found this channel! Thank you!

  • Am recovering from a foot injury and am so happy that I found your videos. Thank you. My favourite in this workout is the chair run ��

  • Recently broke my foot while on my fitness journey and your videos saved me. Literally saved me. This is my favorite video so far. Thank you so much for all your videos and for your encouraging words. Your demeanor is the best!

  • I am an extremely active woman and I just broke my foot about four weeks ago. I am a personal trainer and am knowledgeable about work outs but was having a difficult time motivating myself. Your chair cardio workouts are so upbeat and positive! They’ve really helped to get me out of my funk and back into my workouts!

  • Thank you for this. I’m at the beginning of recovering from foot surgery and I’m a hard work out kind of lady. It’s been 2.5 weeks since the surgery and I finally have the energy to workout again. I tried not to get down on myself because I needed the rest. This was just the kind of positivity and tough workout I needed. Will be taking again. Thank you!!

  • I loved this advanced workout i am a wheelchair user and was doing exercises i wouldn’t have thought to do because I can’t use.my legs this.was brilliant thank you

  • Hi Caroline, this is Nickey from the UK. I found your channel during the current pandemic, when I was searching for exercises when I hurt my ankle & could not power walk & do the step classes that I love. I did not think that Chair cardio workouts would give me the aerobic hit that I need when I exercise; how wrong was I. A few more HIT chair cardio workouts would be fab please! thank you xx

  • I can’t find words to thank you…. You are a pure angel since my knee got injured… I felt so weak and could not support my life without working out but when I found your vid I just could not believe this….. ❤️❤️

  • My goal is to start cutting after New years. These workouts are intense and will help me achieve my fat loss goals. Thanks fitness blender.

  • Seriously. Thank you so so much. I’m an athlete who fractured my knee in two places. I haven’t been able to walk for almost 11 weeks. I’ve had surgery and I’m in PT but as an active person I’ve been feeling sluggish and awful. Being cleared for PT and at a stage in my healing process, I do modified versions of some of these exercises. But today was the first time I have actually SWEAT from a workout in almost 3 months. I feel amazing. I’m so happy to have this outlet and to get stronger ❤️❤️

  • I loved this workout, and your commentary! I try to do low impact workouts only every other day, so this is a great “no impact” workout for other days! The repeated film for the second half of the video isn’t something I’ve seen before, but everything else was so wonderful, I am definitely going to check out your other videos. Thank you!

  • Thank you so much for this! I have been struggling to find an advanced seated workout while I recover from a knee injury this was perfect!

  • Thank you for these workouts! I was so upset when you tore a ligament in my ankle and it is taking so long to heal so, this has been a God send!

  • Am samar from Kuwait i cant thanks you enough for this gr8 video i had a toe surgery and was so suppressed that i can’t work out but when i work out this video it was blissing ❤️❤️❤️

  • Don’t know what it’s called, but I like when arms on chair feet on floor and dip with arms, to make it harder, don’t dip more, put legs out farther. Really works arms for swimming. I love it.

  • Hi..I loved your workout.. haven’t felt like this in a long time..was a gym freak before knee arthiritis got me grounded…Thank you

  • I really enjoy this workout. i am a major walker but at the beginning of the Corona Virus i walked so much that i developed Plantar Fas. This video gives me a good workout and i am more toned. i haven’t felt this toned for years even though i was going to the gym. Thank you.

  • Hi Caroline, i love your workouts, after having ops on both feet it is nice to be able to still workout with no impact on my feet. looking forward to seeing more routines

  • Thank you, thank you!! I am a runner and rock climber with a serious groin injury. This is the first time I have broken a sweat in months. You have great energy and give a lot of inspiration. You rock!!!! Michelle-

  • Amazing video. I’m a triathlete but sidelined by a long-term knee injury. These are great to get my heart working and to get that endorphin rush I’ve been missing sorely.
    Thanks so much Caroline!

  • Yesterday I stepped on a concrete nail and punctured my foot. I am on my weight loss process and I don’t want to be stucked because of this injury.

    Thank you for this video and stay safe.

  • Hello from Athens, Greece. I am grateful for your workouts that lifted me from depression after I broke my toe and couldn’t exercise like I always used to. You are really amazing!

  • You are AMAZING!!! A true blessing! I speed walk everyday but sprained my ankle a week ago. I found your workouts the day after my injury! I was freaking out about not being able to do my cardio walks for a couple weeks. You saved me!! Thank you! I feel amazing after your workouts. ��

  • Think this is my fourth or fifth time doing this. Thank you Caroline for doing all this, especially in the lockdown like environment most countries find themselves in. I pray you and your family are safe in San Diego I think. Take care and God bless.

  • I am so grateful for your workouts as I wait during this time for elective surgery to even fix the injury I have. I know I’ll be using these post surgery as well. Thank you for always reminding us to smile!

  • Hi Caroline this is Nicole from Michigan. Can’t stand long but I missed working out but I found your chair workouts! My favs are side punches and the soccer touches. Love this!!!��

  • Thanks, Caroline! I am pumped about finding these workouts. I’m coming back from injuries in both hamstrings. I simply cannot walk or jog everyday. This is great cardio when I can’t bear weight. You and your creativity have really lifted my spirits.

  • hello Caroline!! I have to say how much ive been enjoying all of your chair workouts!! ive been disabled foe quite a few years. I must say you have given me the best workouts around. With Donavan Green. You are my fave though!!! I have an auto-immune disease calked, “Addison’s Disease” my adrenal glands are dead. ive lost ovewr 60lbs working out with you!!! id love it if you did a 60 jminute chair boxing moves. Thank you, Jelennie Pinterpe

  • Love your classes!!! It’s been my saviour whilst on Covid lockdown. Your voice is great too! Too many American teachers shout too much and can be really annoying but you are amazing and so calm. I just don’t like the Boxing element! Cheers from Mark in London ��

  • Right foot fracture is starting to drive me a little crazy, i am happy i found you! Any videos for a good leg and glute workout?
    I miss squats and lunges ��

  • I appreciate you for making these videos. I have MS and it’s difficult to exercise and stand. I do your chair workouts and it helps immensely.

  • Thanks for this workout! I have a foot injury and am non weightbearing for about 5 weeks. One thing that would be super helpful is a side view for some of the moves. Just a thought for helping show the correct form. Thanks again for your video series.

  • Broke a sweat ��!!!! Wow!! These exercises were amazing!! Thank you for this. I recently sprained my ankle and I couldn’t be more thankful for your videos. Especially this one!!! It was great! In 29 min I burned 180 cal

  • I have Spina Bifida and Scoliosis, and I can’t work as fast as you are. So, am I still doing the HIIT Workout? Also, I can’t move my Legs, like you do. I can move them, but not very much.

  • I injured myself skiing last week & can’t do my usual running/biking. I am so glad I’ve come across your workouts. I feel like I can still work out & that I’ll be ���� if I carry on! 3 work outs & 1 week in my favourite move is rainbow ��

  • Just found these workouts! because, I pulled my calf muscle I thought they would be great to get my workout with out further irritating my calf by sitting down.to be honest I figured it was gonna be low impact stretchy workout blah blah.well…. You have totally shocked me! This was hard.I walk 6 sometimes 12 miles a day.id like to think I’m in shape.and these work outs had me huffing and puffing.I couldn’t stop laughing.I’m yelling at my husband and daughter saying omg!! This workout is kicking my tail!!!! They all came to watch and couldn’t believe how challenging it was. I have just finished a 3rd video.and I want more.I’m telling everyone!! Its amazing so happy I found these videos!!!

  • Great workout but kinda lame how you just repeated the video half way through. Makes it feel like you aren’t really there supporting us through the whole workout.

  • Thank you Caroline for this video. I was so down about my recent injuries and off-and-on chronic knee pain. Your positivity is contagious. I can’t express how much your videos have helped this 62-year-old.

  • Tonight hasn’t been the best so I decided to turn this video on and let out all of the negative/sad feelings that I have..which the more I force myself to keep doing the video..the more I know my body is Thanking me for it.

  • I am so glad I found your channel!!I have a disability called Spina Bifida.I have done two workouts of yours so far and loved them both.I recently joined a gym and like these for days I can’t make it there.����❤️❤️

  • That was hard!! I am so happy that I found your channel. I am so bored with all of the workouts I have been doing for years. Everything I have done on your channel is new to me and I love it. I am motivated and excited! I am looking forward to exercising again. Thank You! Keep up the great work!

  • Do you recommend one of your videos for an injured knee? I have done one of your seated chair videos, but when I bend and move my legs it aggravates it. i could just do the upper body part! Thank you so much!

  • I’m sold. I have severe feet issues and bad knees so I Love this. I can’t wait to get my husband who burns In The gym to try this. He is gonna be In for a huge surprise.

  • i was giving it my all and my watch said i only burned 60 calories, im pretty new at fitness stuff I’ve been doing it for 6 months now and I’ve been doing the same excersizes everyday so i tried mixing it up now but did I do something wrong?

  • ill do it 3x a week for 30 days, im also be doing regular gym and cardio, and ballet classes, afetr 30 days i come back to tell the results

  • I’ll actually do this workout and add it to my running at the park because I’m training to be in the Army. I’ll give updated results as time moves forward, I’m taking this seriously and am dissappointed in the troll comments making fun of something that’s just trying to help people, and feel bad for the people scrolling through trying to find results. I’ll give my results and try to update this comment weekly for those looking for actual progress.

    Day 1 Update: I did the entire video, I got worn out after the burpees part. Throughout most of the video I was very exhausted, now keep in mind I already run about 10 miles a day at the park near me, and I go to the gym lift weights and Etc. This workout so far has proven to be more of an actual workout than anything I have done, it is harder than running and any of the other workouts that I already have in my life. Definitely noticeable right off the bat, I will be doing this everyday that I can between work and add into my running. I weigh 245 pounds right now, need to be 209 for the Army.

  • I lost over 20lbs in two months. Just visit a website called *Next Level Diet*, choose the foods you like and they will provide you with 30-DAY diet plan and training plan. Finally I got my six pack:D

  • I chose this thinking 15 minutes wouldn’t be too demanding. Dam i had to stop at about 9 minutes.
    Tomorrow I’ll try to go a little further, definitely a good workout

  • At 15:00, the timer says 40 seconds, at 14:58 the text in the top left corner says 50 seconds, and at 15:14 the guy says we’re doing it for 60 seconds.

    Hol’ up

  • comparing to other 15 mins hiit workout this one seemed easier and the abs workout aren’t necessary during the hiit and better to substitute it with full body motion workout.

  • Thanks for an awesome workout! I love mountain climbers but they really test your upper body strength to maintain that form. Love the challenges! The hardest exercise for me is that cross over back bow. I don’t know if it’s my short stature or what..but there is no “crossing over” with my form lol I’ll keep trying! <3 Yes, I'm here because of quarantine.

  • Well, did this today. It was TOUGH but really, really good! I will be coming back for more. That seal exercise! I found that next to impossible. Also, could not have done it in public. It had me whining like a seal or something. hah enjoy!

  • i do cross trainer for 10 min straight on 21 level and burn same amounts of calories as this workout so can some one tell me if its the same or different

  • Ive been doing this for a month now. At first, it was hell, but as time passes by, my body is starting to get used to it. So far, i have lost 15 lbs or 7kgs.

  • If you’re looking for a quick full body workout that will elevate your heart rate quickly, this is the one. Awesome workout but not for wusses

  • Oh hell man… although it is only 15 minutes i was sweatimg from all of my body when i was done doing this workout…. and is there anyone like me who struggles to get the full minute done in plank jumping jacks ������❤️

  • I’m in a good shape but I only follow Kelly’s work outs. I will slowly try his and hope I will be able to reach his stamina at one point in my life! He is insane!

  • Who else is sat on their bed wanting to loose weight but can’t be bothered?? And people say your gonna loose weight and you can eat all the calories in a day

  • That moment when you are closing down to workout complete, you feel good about yourself you push yourself little bit more…. and then Daniel says take a little break and we go to second pyramid… boy what a roller-coaster of emotions right that moment:D

  • Another amazing workout you guys Loved it! I’ll be honest I have never used the word ‘love’ alongside ‘workout’ ever, until I found your blog a few months ago. Xx I’ve always forced myself to exercise but I never thought I’d actually enjoy it. You are the best fitness trainer so motivational and just so real life…..I’m turning 40 tomorrow �� and I am fitter at 40 than I ever was in my 20’s! �� xx Thankyou for all these amazing free workouts and for getting me through this quarantine period with 3 littles! Xx

  • This is incredible. I’ve done this workout your barre ones multiple times. Glad I found your youtube channel and recommending to all my friends!

  • Dying in a good way! How do you do all those jumping moves with a new baby?? My youngest is 14 and I still can’t do the jumping…lol

  • Hey, I just want to sayI love all your workouts! I’m a fitness instructor and I find your workouts to be challenging and effective! I also like your use of timeyou get right to it which I like!! I like your energy as well and make sure to include one of your workouts in my daily routine now.
    I have been following you since the Quarantine started early March and I really have liked every single workout that you have posted!! Just want to say thanks for all that you do!!

  • I love dennis & kelsey but did not prefer their modes of training (I purchased two programs, which I believe are excellent if you adapt easily to intensity/density/strength their app is great too). So I’m happy to support them here infrequently than not at all.